Trident Blog

Saturday, May 28th, 2011

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Trident will be honoring a Fallen Hero, Friend and Navy
SEAL Jason Freiwald. Come Join us 8:30am 9:30am

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Friday May 27th, 2011

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For time:

2000 m Run or Row
50 Pullups

75  Box Jumps 20”
100 Slamball 15/10

125 Double Unders

150 Abmat Situps

(You can do this in any rep scheme you choose)

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Thursday 26th 2011

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20 min AMRAP:
-1 rope climb or 10 rope jumps
-3 dead lift (225/155)
-5 dive-bomber push-ups
-7 wall ball shots (20/12)
-9 burpees

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Wednesday 25th 2011

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3 -5 rounds
10 lateral Burpees
10 weighted Step-ups (ea leg)
10 Barbell Rollouts

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Tuesday 24 May, 2011

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WOD: “Hammer”

Five rounds:

5-Power Clean

10-Front Squats

5-Push Jerk

20-pullups
RX: 135/95. L2: 95/65. L1: <55

90 sec rest between rounds

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Monday May 23, 2011

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3 or 4 min Timed Intervals:
400m run then max pushups for the remainder of the time
1 min rest

400m run then max abmat situps
1 min rest

400m run then max pullups
1min rest

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Friday 20 May 2011

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800 m run or row

38 Abmat Situps

600 m run

(1 burpees for every minute it takes you to finish this section)

rest 2 minutes

 

400m Run or row

19 2-Squat Wall Ball

200 m run

(1 burpees for every minute it takes you to finish this section)

rest 1 min

 

200m run or row

8 Deadlifts (225/135)

200 m run or row

(3 burpees for every minute it takes you to finish this section)

 

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“Murph Day”

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“Murph Day” benefit WOD for Navy SEAL Foundation

3rd Annual Navy SEAL Memorial Challenge – AKA “Murph Day 2011

Presented by SEALFIT and Windy City CrossFit

Benefitng the Navy SEAL Foundation

Facebook page

In honor of Medal of Honor recipient Lieutenant Michael Murphy and all fallen veterans, Windy City CrossFit joins gyms nationwide to host “Murph Day 2011″ on Saturday, June 4th.   Proceeds will go to the Navy ...

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Thursday 19 May, 2011

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15 min to find 1RM Bench Press

15 minute AMRAP of:

5 Thrusters 155/105
7 C2B Pullups
9 Ring Dips
11 Box Jumps 30/24″

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Visit msnbc.com for breaking news, Continue Reading - >

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Wednesday may 18th 2011

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 5 rds
15 Power cleans. 95/65#
 400m Run/row

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Tuesday May 17th 2011

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AMRAP 5 Min

11 PushPress (115/75#)

16 Slamball (15/10#)

2 min Rest

AMRAP 5 Min

11 Box Jumps

16 Abmat Situps

2 min Rest

AMRAP 5 Min

11 KB Swings

16 KB Lunge Step Backs

 

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Monday, May 16 2011

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I’m looking for speed.
15 min to find 1 rep max for back squat then

“Trinity”

3 rounds of

6 pullups
12 pushups
18 squats
then a 200m run

4 times

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Friday May 13 2011

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Cash in 800m Row/800m run*

5 Front Squat (135/95)
5 Push Jerk (135/95)
10 V-ups
15 min AMRAP

Cash out 800m Row/800m run*

*Cash in with either a run or the row, then cash out with the one you didn’t choose.

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Thursday May 12 2011

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15 minutes to find 1RM for Deadlift

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift (185/145)*
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Bar-Facing Burpees

*athletes may opt to increase weight up to 225/185 with coach’s consent.

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